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I hope you all had a great end to 2017 and a Happy New Year! It’s taken me a couple of weeks to get settled, but I’m ready to taken on 2018. If you’re looking for new ideas or a training plan for 2018, keep an eye on our weekly Renegade Rowing Project. If you’d like something more tailored to you and your goals please reach out to me and I’ll let you know all about my individual programming rates. To get started with the Renegade Rowing Project, try to commit to a certain number of Renegade Rowing Blocks per week. Mixing in just 2 or 3 with your regular training can step up your game to a whole new level. Comment with your results and let other Renegades know how you’re doing!

I hope everyone had a wonderful weekend full of holiday parties and 2k’s! Have a great remainder of the holiday season with Christmas and New Year’s coming up. Stay safe, stay warm, and get in some solid workouts with friends. The next post won’t be until after the New Year since I’ll be traveling, but use next week to try something new, go for a long run or ski, or just take time to recover and stretch. Hit it hard this week and I’ll see you in the New Year!

Spend 4min in a Passive Squat each day working on a 4-count Box Breath while you do it.

RR Social WOD:

Hike Harvard Stadium @6:30am on Thursday

Strength and Conditioning WOD 12/18/17:

6 Rounds For Time …

10 Push Ups

250m Row (@2k Pace)

10 Pull Ups

:30 Rest After Each Round

It’s Christmas Week, but we can still fit in some solid work. We’ve got a few more solid days left in 2017, so let’s make the most of them! Today’s Rowing WOD is a chance to commit to your new 2k split from last Saturday and work on digging deep when the going gets tough. Every round is an opportunity to fight for that split, just like in the third 500m of a 2k. Focus on good form with the push ups and pull ups to strengthen our shoulders in different planes and promote good connection through the core. Attack each round like it’s your last and rely on that 30 seconds of rest to reset and do it all again. A good goal is to go sub 20 minutes.

Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?

All For Time …

1. 500m Row (like start of 2k)

2. 3 Rounds Of:

5 Power Cleans (135/95 lbs)

10 Burpee Broad Jumps

3. 500m Row (like finish of 2k)

Monday’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.

Post your overall time to complete all three parts to comments along with your average split for each 500m.

Check out the Renegade Rowing Training Plan for this week below. It’s going to be a solid week, so be sure to hydrate and sleep well. Have your meals and pre/post workout snacks ready to go! You will need them!

Spend 5min working on Breathing Practice (4-count box breathing) in different configurations.

RR Social WOD:

Hike Harvard Stadium @6am on Thursday

Monday’s Rowing WOD will be a good burner to get your lungs going and allow you to really focus on a solid core. The double unders and kettle bell snatches are technical and require a higher focus on skill and efficiency. For the double unders try to keep your wrists loose and get into a good flow that you can maintain. A good goal would be to go unbroken for a minute. With the one arm kettle bell snatch focus on driving through the heels and getting good hip extension to move the weight. A bonus for the KB Snatch is that it requires you to keep a stable core and not allow your torso to rotate. Any movement that involves an anti rotation component and stabilizing of the core is good for rowing. Every time we reach out to the rigger in sweep rowing there is both a compression and rotation on our spines, which can lead to disc injuries over time. By strengthening the core and resisting rotation we can prevent those injuries from happening. So keep that chest up and don’t let the shoulder drop too much through the bottom! Here is a good link from Rogue Fitness on the Kettle Bell Snatch: http://youtu.be/6l2Iu26oWW8

I hope everyone had a great Thanksgiving and got a chance to enjoy time with family and friends. We did the YMCA Pie Run in Middletown and braved the cold to earn our Turkey and Mashed Potatoes! Here is the training plan for this week. Let’s kick off December on a strong note and bring it home for the New Year. Let us know if you have any questions or would like to join the Renegade Rowing Project in fighting for your goals!

One thing that all good athletes have in common is a sense of efficiency. The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies. This weeks’ Rowing WODs introduce a key concept to being efficient in rowing and may improve your efficiency in longer wods.

Checkout the focus for Monday’s RWOD… Start the workout by rowing 1,000m at 28 strokes per minute and holding a 2k+5 split. This will get you warm and ready to go to work. During the 4min rest fit in 20 push ups however you want. Then, set the monitor for 3′ of work and 1′ of rest. Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating holding a 2k+7 split.

In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift. A ratio shift changes the timing of the stroke on the drive and the recovery. For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery. This is a challenging workout. Use it to develop a sense of efficiency. A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke a little bit more.

Post your results for this weeks workouts and your Experience with ratio shifts.

Below are some pictures of Mike T. after working on staying connected through the finish. What does your finish look like? Is it efficient? How fast do your hands move through the finish? … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.